200202 - Weekly Preview

MONDAY -
* Starting the week with a simple four movement 12 minute workout! This would be a great time to just turn the brain off and rock it for your Monday! HSPU will be scaled to normal push ups for this one! Good murph prep! (GOAL = more than 3 rounds) *
AMRAP 12:
6 HSPU
12 Pull Ups
24 Sit Ups
48 DU

TUESDAY -
* This can be taken from the floor for some added clean work but can also be taken from the rack. This is all about patience then aggression! This should get pretty dang heavy! (GOAL = GET HEAVY!!) *
Thruster 3RM

DB Bench and Press (MAX out BUY out)

WEDNESDAY -
* Work together to get through this as fast as you can! The weight should be something easy so make sure you scale appropriately! (GOAL = Under 20 minutes!) *
Partner WOD
3 Rounds for Time
66 Deadlifts 165/125
66 Bar Facing Burpees

THURSDAY -
* Super cardio taxed weightlifting! After Friday, I realized we may need some more work on this sequence so here ya go! (GOAL = 24 cal each time and 24 reps each time = TOTAL around 200 reps) *
2 min. WORK - 1 min. REST x 2
Row for Calories
Hang Cleans 105/85
Row for Calories
Push Press

FRIDAY -
* In honor of the fallen. Wear your RED and let’s go hard! Time cap 30 minutes! (GOAL = Under 30 minutes! Don’t get capped!) *
”Morrison” Hero WOD
50-40-30-20-10
Wallball 20/14
Box Jumps 24/20
KB Swing 55/35